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Took the Speed Concept out so that I could make some changes in the bar position. I slidew them back towards me about an inch. This allows me to sit further back on the saddle in more of a road bike position over the pedals. I used to ride off the tip of the saddle […]

Rode a 22:29, 26.7 mph avg. Below average performance but not too surprised given last weeks long hike with trail maintenance, a century ride with some good climbing, a vigorous HiiT class last night and about 15 hours of honeysuckle clearing in a local park. I’ve been substantially negative on my Form on TrainingPeaks.  With

Given last weekends races, some hiking, the Monday and Wednesday intervals and three lifting sessions with plenty of leg presses (5×20 reps this morning), I used this short ride to get in some high end power. I did 8×1 min on and off at 481w avg and 14:30 at 380w NP. Hope to get in

Used this ride to get in a solid 90 minute effort. After a ten minute warmup I did multiple 30s to 3:00 minute efforts at 330-400w and then just held on for some 270-290 longer efforts to finish it out. Average was 265, NP at 285 for 90:00. 

450w avg NP at 350 for 20:00

Arrived in Gatlinburg around 11:30 and was on the bike before 12:30 for a nice 90 minute ride at 288w avg. Set a KoM on a 34:00 minute segment. Tried to hold around 300w+  when possible. 

Rode well in the 5k with an average power at 345w, 6:51, 27.15mph. 

On Monday, I rode a 3:00 minute segment on a bike trail logging the second best time of some 7200+ riders.  Headed to TN on Tuesday for some hiking and easy riding. Rode here in South Carolina yesterday in the 10k TT. I was ten seconds slower than last year but also was stopped by

Used the Lunken Trail to do some 3-4 minute efforts. Nothing too crazy, just low to mid 300’s on the power. 

Had limited time so did 10 x 1 min on/off. Average at 475w avg.